WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Luola wod 1 Workout

    EMOM 20
    1. Row 18/14kcal
    2. Db Snatch 18 / slamball 14
    3. 15 BJO
    4. rest

  • 12.1 Open WOD Workout

    7 min AMRAP
    burpees

    The workout begins with the athlete in a standing position. Athlete must move from standing to flat on the ground (chest and thighs touching) to jumping to touching a target with both hands, 6 inches above their max standing reach.

    Score is the total number of Target Burpees completed before the 7-minute clock stops.

    Good Scores for “Open 12.1”
    – Beginner: <80 reps
    – Intermediate: 90-110 reps
    – Advanced: 120-135 reps
    – Elite: 140+ reps

  • Bike, løb og GHD Workout

    FOR TIME

  • Ergo metcon 30-25-20-15-10 Workout

    5 rounds, X calories per round on each:

    X = 30, 25, 20, 15, 10

  • SSo Core Thursday Workout

    2 or 3 rds for quality
    (Be more effective rather than scale up the reps)

    20-30 russian twist
    10-20 cross V-ups /side
    30-60s side blank hold /side

  • Cleaning others mess Workout

    Move to correct position the items left in incorrect position by others.

    Result is number of items moved.

  • AMRAP 7 Workout

    7 Toes-To-Bar
    7 Pushups

  • 2.12.2022 SNATCH [WL BEGINNERS] Strength

    1@up to MAX *no more than 2-3 misses

  • 2.12.2022 CLEAN + JERK [WL BEGINNERS] Strength

    1+1@up to MAX *no more than 2-3 misses

  • AB - 3 Workout

    For max calories:
    3 minutes of Assault Bike

    This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.